Nutrition

How 2 Hit Your Protein Goals

Are you lifting weights? Are you over the age of 55? Are you a youth athlete? Are you trying to add lean muscle or drop body fat?  If you fall into ANY of these categories then ensuring you are getting adequate protein at every meal is a vital part of seeing progress towards your goal….

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breakfast nutrition

The Importance of Breakfast

Breakfast is Key! Fuel Your Day & Set Your Mind Right The intermittent fasting craze is still going strong and while it may be a wonderful approach for some (though never appropriate for children or adolescents), starting the day with a well balanced meal also presents advantages. Having breakfast helps with meeting nutritional needs especially…

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Preferred Fuel Sources for Youth Athletes 

Spring sports are here and if you are concerned about what to feed your young athletes this list may help. I have put together a list of the highest nutrient dense fruits, vegetables, proteins, carbohydrates and fats so you can build meals and snacks with the highest quality foods. Micro and macronutrient composition of meals…

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Fish Oils 101

Protect your heart & reduce internal inflammation with your daily dose of Omega 3’s. You do not need to look hard to find many reasons why a high-quality omega-3 fish oil should be a part of your daily supplement routine. Omega-3 fatty acids, EPA and DHA, pack a punch when it comes to health benefits….

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Vitamin D Supplement

Support Your Immune System with Supplementation during the Winter Cold and flu season are still upon us and while the best way to prevent getting sick is adequate sleep and handwashing, proper supplementation can also help! Vitamin D has a big role in immune system efficacy. We typically acquire Vitamin D from the sunlight interacting…

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Struggling with Meal Prep?

Struggling with Meal Prep??? Let Mighty Meals Help! We all know that spending the weekend batch cooking for the week ahead is very important to staying on track and eliminating the “whats for dinner??” question, BUT weekends can also be very busy with kid’s sports, social events, errands and chores… Enter Mighty Meals! I have…

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Healthy Super Bowl Recipes

Your Healthiest & Most Delicious Super Bowl Yet! IT’S GAME DAY!! The 2023 super bowl is the culmination of this year’s football season and also is a great reason to get together with friends and family, eat delicious food, and cheer on your team of choice! While this may sound like an evening of fun,…

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Rehab 2 Perform Nutrition healthy foods

Resolution Thoughts from a Dietitian

January is the month of resolutions where most people are motivated and ready to improve on their health, fitness, and weight loss goals. This is a wonderful thing and even if your goals only stay with you for a few months hopefully you will have learned something from them and gotten even 1% better in…

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Favorite Protein Shake

Our Clinical & Sports Dietitan Jessica Murgueytio explains her favorite and simple Protein Shake! Watch and make sure to try it! Nutrition Therapy Services R2P is proud to offer individual nutrition counseling with our new registered dietitian, Jessica Murgueytio. Personalized nutrition helps your body function optimally and increases the body’s ability to heal and strengthen…

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Hearts of Palm Salad

Welcome to 2023! CONGRATULATIONS if you have used the start of this year to take charge of your nutrition and health. While “detox” powders, potions and pills are everywhere nowadays, please remember that you also have a set of kidneys and a liver which both cleanse and detox you daily. The best way to help your…

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